Serotonin is called the happy hormone. About 95% of our Serotonin is made by the “Enterochromaffin Cells (EC)” lining the gut. New research by Elaine Hsiao at the University of California, published in the April 9 issue of the journal Cell, shows that certain bacteria in the gut stimulate these intestinal cells to produce Serotonin. People with IBS have been observed to have lower levels of Lactobacillus bacteria compared with healthy people, so it may be that giving a probiotic containing Lactobacillus acidophilus could be a useful part of a treatment strategy to improve IBS symptoms. 
 
The enteric nervous system (ENS), governs the function of the gut wall. It can be found from the beginning of the oesophagus to the anus throughout the gut wall. Serotonin binds to specific receptors in the gut wall to regulate the "Migrating Motor Complex", which is the normal rhythmic contraction of the bowel wall that moves contents along from the small intestine into the large intestine. When someone gets food poisoning from the bacteria E.coli, the EC cells release a flood of serotonin causing the gut to rapidly contract & expel its contents to eliminate the harmful bacteria. Scientists tell us that people with IBS have abnormal gut levels of Serotonin. Serotonin also contributes to the immune response as Serotonin receptors have been found on immune cells including lymphocytes, monocytes, macrophages, and dendritic cells.
 
There is still much to be learned in this emerging science, but you can see that things which help balance production of the happy hormone Serotonin such as regular moderate exercise, cultivating calmness & resilience, eating a healthy diet containing sufficient protein & fresh vegetables, minimizing sugar & alcohol, and getting enough sleep are all things we can work on. For individualized help in improving your IBS or SIBO, call:
Sunshine Coast Nutritionist Karen Emans on 0408 748 532
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The Migrating Motor Complex or MMC is a four phase process in which the body cleans out the small intestine after eating & digesting a meal. The muscle wall of the small intestine contracts rhythmically to push undigested food & bacteria towards the colon. The MMC starts about 2 - 3 hours after eating & once it begins, takes a further 2 hours to complete. If you eat during this time, the MMC will stop to allow digestion to take place, & it will be another several hours till it has the opportunity to operate again.
 
MMC has 4 phases:
- A calm period lasting about an hour
- Half an hour of peristaltic contractions of  increasing frequency
- 15 mins of rapid, evenly-spaced peristaltic contractions
- A short rest phase until it starts again
 

To make sure the MMC is able to do its clearing job, we need to wait at least 4 hours between meals, without grazing or snacking. Dr. Pimental, who is a leading expert on IBS & author of the book A New IBS Solution, suggests that adults wait
4 - 5 hours between meals or snacks. In young children the MMC occurs more frequently. When the normal clearing function of the MMC is altered, build-up of intestinal contents can result in fermentation, wind, pain, bloating & build-up of bacteria in the small intestine known as SIBO. 

Prevent SIBO returning by Restoring your MMC:

• Eat enough to leave 4 – 5 hours between meals or snacks, including drinks other than water
• Minimise your personal reactive foods that cause inflammation in your gut
• Add small amounts of fermented foods like sauerkraut or kimchi to your diet if tolerated
• The probiotic “lactobacillus plantarum" may reduce histamine & be helpful to some people
• Avoid antacids - these reduce stomach acid & can predispose to SIBO
• Extend your night fast to 14 hours eg dinner at 5 or 6pm, and breakfast at 7 or 8am – at work?
• Stay Calm! The Vagus nerve from the brain (active in relaxed mode only) stimulates the MMC

If you are trying to eliminate SIBO or stop it recurring call Sunshine Coast Nutritionist Karen Emans on 0408 748 532

Science tells us that once our basic needs are met, more material wealth does not increase our happiness very much. If you want to increase your happiness, positive psychology tells us how to go about it: According to the Foresight Report (Aked et. al, 2008) there are 5 factors - all in our control, that we can use to increase our personal feeling of happiness and life satisfaction.

• Really connect with people  - This means being present with others, giving them your attention when you are together, and listening without judgment when they speak. This makes your time together quality time & everyone enjoys it more. It also increases the production of the neurotransmitter oxytocin - the bonding hormone.


• Be physically active daily - Endorphins, dopamine, norepinephrine, and serotonin are released when we exercise and all play a role in generating a ‘feel good’ mood for the rest of the day. It also causes the release of Brain Derived Neurotrophic Factor which stimulates the release of new brain cells. 
• Practice Mindfulness - Keep your awareness in the present moment instead of letting your thoughts wander back into fretting about the imperfect past, or worry about possible fearful futures. This keeps us feeling calm and responsive to life as it unfolds in the present. 
• Learn new things - Learning something new and interesting releases the brain reward neurotransmitter dopamine, which makes us feel a sense of accomplishment & fulfilment. It can be anything – art, a new language, a skill like horse riding or table tennis… 
• Give to others - Acts of service release neurotransmitters, like oxytocin (the bonding chemical) and dopamine (the reward chemical). Again these brain chemicals increase life satisfaction. Do small things, offer to babysit your grand-kids, do the washing up when it’s not your turn, cook a meal for a sick neighbor… notice what someone needs & do it.

 
The important thing in the experience of happiness, is not the intensity of the positive feelings, but rather the frequency of the positive emotion in daily life, so do these things daily & reap the happiness rewards.
 
If you want to work on your personal happiness levels, and increase life satisfaction call Sunshine Coast Kinesiologist
Steve Emans on 0412 252 321

​We all know that modern life exposes our cells to high levels of oxidative damage from things such as poor dietary choices, toxic chemicals, stress from overwork, pollution, medication, even the ageing effects of sun exposure. To some degree we can protect our bodies from oxidative damage by using foods high in antioxidants, but how do we know which foods are the best to choose for this role?
 
The ORAC score, (oxygen radical absorption capacity) rates the power of a plant to neutralise free radicals, thus preventing them from damaging our cells. The score is based on 100 grams of each food
 
 High Antioxidant Food                  ORAC score

• Dark Chocolate                       20,816
• Pecans                                     17,940
• Elderberries                             14,697
• Pomegranate                           10,500
• Wild blueberries                       9,621
• Artichoke                                 9,416
• Cranberries                                9,090
• Blackberries:                             5,905
• Kidney beans:                          8,606
• Goji Berries                               4,310
• Cherries                                     3,747
• Purple cabbage                          2,500
• Sweet potato                             2,100
  

To speak with Sunshine Coast Nutritionist and Kinesiologist Karen Emans about  your dietary and health issues
​ call 0408 748 532 

The gut microbiome is a community of trillions of microbes living in your large intestine. Together they influence your metabolism, your body weight, immune system, appetite and even your mood. There are more of them than all the other cells in your body put together, & they weigh more than your brain. Scientists tell us that a more diverse community of microbes, results in a healthier body.
So how can you increase the diversity of the good bacteria in your microbiome? They feed on the fibre in your diet that you can’t break down, and like any living thing, if you provide the food they like, they will multiply.

1. Eat a large variety of fresh seasonal veggies and fruit.                                                                                                  Each type of vegetable or fruit feeds different bacteria so for diversity of bacteria, variety in diet is essential
2. Inulin is a prebiotic fibre that results in an increase of Bifido-bacteria.                                                                                  It can be found in artichokes, leeks, onions and garlic, & is also available as a powder to use in small amounts.
3. Nuts, seeds, berries, coffee and tea provide good fibre your microbiome loves.
4. Fermented food like sauerkraut, kimchi, yogurt and kefir introduce new bacteria into your gut & can be a healthy & delicious addition to your daily diet
5. Minimise alcohol intake because more than a small intake can kill bacteria in your gut
6. Avoid sugar, artificial sugar & processed food as they disrupt the microbiome
7. Beans and lentils provide good sources of fibre to feed your gut microbes. Soaking and pressure cooking them, reduces the inflammatory lectins in these foods by about 80 - 90%.
8. Gardening and spending time in the country increase healthy microbes in the gut
9. Having a pet is also associated with a more diverse microbiome
10. Only take antibiotics if you need them because of course they are designed to kill bacteria, & do it quite effectively

 
To speak to an experienced Sunshine Coast Nutritionist and Kinesiologist about improving your microbiome
call Sunshine Coast Nutritionist Karen Emans on 0408748532

​Want to know how to eat in order to slow your body’s ageing & live longer?       
​A new book has been published by scientist Dr Valter Longo PhD entitled 
“The Longevity Diet” which gives you his dietary recommendations based on his decades of scientific research into the subject of healthy ageing.
 


   
 Here is a peak at what he suggests as your Day to Day Longevity Diet:

1. Eat lots of fresh low carb vegetables at every meal, & one or two pieces of fruit daily
2. Include Fish 3 times a week, with occasional pasture-raised eggs, occasional dairy products like butter (grass-fed of course), occasional goat and sheep cheeses and yogurts - both delicious
3.  Unprocessed grains and legumes a couple of times a week (not processed breakfast cereal out of a box)
4. Protein in the diet is recommended to be about 0.8g protein per kg body weight for longevity. So for example in a           55kg woman this would be 44g protein. To give you an idea what this means, there is 25g of protein in a 100g piece of fish, and 7g of protein in one egg or in 23 almonds (a smallish handful)
5. Eat within a window of 12 hours or less – if breakfast is at 6am, have dinner by 6pm
6. Fats should come mainly from plants like olive oil (2 - 3 tablespoons a day), avocados, nuts (aprox 23 almonds daily), coconuts (as coconut oil, coconut cream), also from fatty fish like sardines, anchovies & salmon, occasional whole eggs and sheep/goat dairy products.
7. No processed or packaged food at all
8. A multivitamin and a fish oil supplement are also suggested 

Every one of us is a unique individual with different needs so always discuss your own situation with a health professional before beginning a new diet. The above may not be suitable for everyone, in pregnancy or breastfeeding for example; or for athletes who need more protein for muscle building and tissue repair, and more carbs for training and competing. Diabetics would need to closely monitor their blood sugar which may drop significantly on this program. Children also have particular requirements. To speak to a Sunshine Coast Nutritionist about your own particular nutritional needs
​call Karen Emans on 0408748532

​Fructose is the natural sugar in fruit & honey. People who have fructose malabsorption don’t have enough functional receptors in their small intestine to absorb much of it. This is a common problem in people with IBS, & can be caused initially by overgrowth of bacteria in the small intestine or consumption of inflammatory foods that damage the small intestine wall. According to a meta-analysis of clinical trials evaluating fructose intake, the maximum amount of fructose a healthy digestive system can handle in one sitting is about 30 mg – the amount you would find in two apples.
 
The most reliable fructose malabsorption test is a breath test. The test involves eating fructose and then breathing into a tube. If hydrogen or methane levels are elevated in the breath, it indicates that the fructose was not digested and absorbed, being fermented by bacteria instead, resulting in lots of gas, bloating & discomfort.
 
High Fructose foods include:

• apples, cherries, grapes, mangoes, pears, & watermelon
• all dried fruit, canned fruit & fruit juice
• asparagus, artichoke,  sugar snap peas
• agave, honey & high-fructose corn syrup, maple-flavoured syrup, molasses
• Palm or coconut sugar
• Sorghum

 If you want to add a sweet touch to your diet, use lower-fructose alternatives, such as small amounts of real maple syrup, granulated sugar or stevia.

For assistance with improving your gut health call Sunshine Coast Nutritionist Karen Emans on 0408748532

Lectins are toxic proteins made by plants to protect themselves from being eaten by animals. Lectins can’t be digested, & bind to particular carbohydrate molecules on our cell membranes & can thereby disrupt cell function, interfere with gene expression, cause red and white blood cells to clump together in our veins, and activate autoimmune responses to our own tissues such as the thyroid, pancreas or joints.

Lectins may also bind to the cells lining our gut wall, thus interfering with absorption of nutrients and causing leaky gut.
This may result in systemic inflammation, which is a major part of all chronic disease.
 
Symptoms of Inflammation from a high lectin diet may include:

• Wind & bloating
• Diarrhea or irritable bowel
• Joint or muscle pain, leg cramps & restless legs syndrome
• Back pain or headaches
• Brain fog & Fatigue
• Anxiety
• Can’t lose weight
• Autoimmune disease

 
Foods highest in inflammatory lectins are:

• Grains - yes all of them!
• Beans & Legumes - did you know peanuts & cashews are legumes?
• A1 Dairy
• Nightshades - white potato, tomato, eggplant, capsicum, goji berries
• Gourds - pumpkin, zucchini & squash
• Chia seeds, sunflower seeds

Those who remove high lectin foods from their diet, may notice some symptoms like bloating, diarrhea, muscle pain & brain fog disappearing relatively quickly – in the first month. More serious long term inflammatory symptoms may take up to a year to improve so it needs patience to persevere, but it’s worth it to feel good again. If you suspect you may have lectin related inflammation call Sunshine Coast Nutritionist Karen Emans for a consultation on 0408748532

​The average age of menopause is 50 years, accompanying this many women experience debilitating symptoms such as hot flushes, night sweats, mood swings and poor sleep, fatigue and brain fog. It can all add up to a very challenging time.
 
A recent study of 400 post-menopausal women published in the journal Nature, found that the higher women’s antioxidant status at menopause the fewer symptoms they experienced. Both physical and psychological symptoms were found to be significantly lower in women with higher dietary antioxidant intake. Antioxidants in the diet are abundantly available in fresh vegetables, fruit, nuts, tea and 80% dark chocolate. This is consistent with previous research showing that a high plant based, or Mediterranean style diet reduces menopausal symptoms. It’s suggested that the antioxidant benefits may occur via their anti-inflammatory & phyto-estrogenic effects, & blood sugar regulating actions. Dietary antioxidants may also regulate the stress response & protect brain cells from oxidative damage.
(Study - “Dietary total antioxidant capacity is inversely related to menopausal symptoms” Jnl Nutrition, 55–56, 161–167)
 
If you are having a challenging time with menopause call for a consultation with Sunshine Coast Nutritionist Karen Emans on 0408 748 532

You might have heard lately of some of the benefits of mindfulness.
Mindfulness can be described as the conscious practice of non-judgmental, present moment awareness. Scientists tell us from a multitude of studies done over recent years, that it helps us reduce our stress response, increase our ability to concentrate at work and therefore our productivity & effectiveness, improves our relationships with other people, & yes, even increases our happiness.... That’s all good news.
The really good news is that we can learn it, & through daily practice get proficient at it, so that we start to access those benefits for ourselves.
 
Turns out that self-talk in its many forms – mental chatter, story telling, and worry, going over and over things that happened, or didn’t happen but should have, what they said and what you will say next time….. it all makes us miserable. And it also seems that multi-tasking not only makes us inefficient & forgetful, but also anxious and restless, & vaguely dissatisfied.
 
If you would like to learn the practice of mindfulness on the Sunshine Coast, we run regular 6 week Mindfulness courses.
​For more information call Karen Emans at the Sunshine Coast Natural Health Clinic on 0408 748 532